Nutritional Facts of Gatte ki Kadhi, Marwadi Gatte Ki Kadhi Recipe, Calories in Gatte ki Kadhi, Marwadi Gatte Ki Kadhi Recipe

by Tarla Dalal
This calorie page has been viewed 3437 times

How many calories does one serving of Gatte ki Kadhi have?

One serving (200 grams) of Gatte ki Kadhi gives 385 calories. Out of which carbohydrates comprise 103 calories, proteins account for 46 calories and remaining calories come from fat which is 213 calories.  One  serving of Gatte ki Kadhi provides about 19 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

385 calories for 1 serving of Gatte ki Kadhi, Marwadi Gatte Ki Kadhi Recipe, Cholesterol 16.6 mg, Carbohydrates 25.8g, Protein 11.6g, Fat 23.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Gatte ki Kadhi, Marwadi Gatte Ki Kadhi Recipe.

Click here to view  Gatte ki Kadhi recipe.

Is Gatte ki Kadhi healthy?

Yes, this is healthy but diabetics have to be careful. Made from essentially besan, curds, oil and spices.

Let's understand the Ingredients.

What's good.

Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and WBC’s in the bone marrow. See detailed benefits of besan and why it's good for you. 

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Coconut Oil : Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Can diabetics, heart patients and over weight individuals have Gatte ki Kadhi ?

Yes, BUT with some small changes. NOTE. This gatte ki sabzi is a meal by itself had with bajra roti.

2 small changes for for diabetcis, heart and weight loss to enjoy gatte ki sabzi.

  1. Replace curd with low fat curds 
  2. Cut the quantity of oil used in the recipe by half. Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. 

Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too.

Can healthy individuals have Gatte ki Subzi?

Yes, this is healthy and almost a meal by itself.

What is a healthy accompaniment to the Subzi? 

We suggest a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos

Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis.

Bajra Roti is a traditional Indian flatbread made with bajra or black pearl millet flour making it extremely nutritious. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. 

Bajra Roti

Bajra Roti

Gatte ki Kadhi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorous Phosphorous works closely with calcium to build bones. 42% of RDA.
  2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 40% of RDA. 
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 28% of RDA.
  4. Protein : Protein is required for the managing the wear and tear of all cells of the body. 21% of RDA.
  5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 21% of RDA.
  6. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

Gatte ki Kadhi is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

 

How to burn 385 calories that come from one serving of Gatte ki Kadhi?

Walking (6 kmph) = 1 hr 54 mins

Running (11 kmph) = 39 mins

Cycling (30 kmph) = 51 mins       

Swimming (2 kmph) = 1 hr 6 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy385 cal19%
Protein11.6 g21%
Carbohydrates25.8 g9%
Fiber5.3 g21%
Fat23.7 g36%
Cholesterol16.6 mg4%
VITAMINS
Vitamin A345.5 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C1.4 mg3%
Vitamin E
Folic Acid (Vitamin B9)56.7 mcg28%
MINERALS
Calcium237.2 mg40%
Iron2 mg10%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium45 mg2%
Potassium341.8 mg7%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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